Run - Tempo Tuesday

15 minute warm up

4 mile tempo. Tempo pace should be something you can hold for an hour. So constantly ask yourself if you could do this for another 5 miles.

15 minute cool down.

Rest Day - OPTIONAL Day off

Today is an optional recovery day. Make sure to at least do some rolling out and stretching to keep the body feeling good. If you do decide to run, no more than 30 minutes of easy running.

Planned: 30:00

Run - Easy run + 5x20 second strides

7 miles at conversational pace with 5x20s at 5k pace with 40s recovery halfway through the run. Running before and after strides should be conversational.

Run - Hills

15 minute warm up

Then do 10x 30 second hills. Try to focus on maintaining good form and keep the pace quick. Avoid pushing too hard, you should feel like you have several gears left. These are closer to strides than they are to sprints.

The assigned recovery between each of the hill reps is however long it takes you to jog down the hill. Take your time. And if you feel like the recovery is not enough, take more rest. The focus of today is the effort up the hills.

Cool down 15 minutes

Planned: 30:00

Run - Easy 7 miles

Run 7 miles at a super relaxed pace. You should be able to hold a conversation throughout the whole run

Run - Easy paced long run

The goal of this run isn’t to run as fast as you can, it is to cover the distance and get the mileage in the legs. You should be running at a pace comfortable enough for you to hold conversation. I would suggest around 8:30 per mile to begin with and work down from there. If you are feeling tired, slower is fine too.

Planned: 10.0 mi